Fruits and Vegetables
Canada's Food Guide to Healthy Eating recommends that people over the age of four eat 5 - 10 servings of fruits and vegetables a day. The Food Guide suggests vegetables that are dark-green and leafy or yellow-orange and fruits that are either citrus or yellow-orange are best. Why is it important to include a variety of colorful fruits and vegetables into your daily diet? Here's why...
Eating fruits and vegetables may help to prevent cancer
Fruits and vegetables contain many vitamins, minerals, fiber and other beneficial components that can help to protect against the development of cancer. Vitamins such as vitamins A, C and E can act as antioxidants within the body. Antioxidants are compounds that protect the body against free radicals. Because of their chemistry, free radicals are very unstable. They attack components in the body to try to stabilize themselves. This attack is what can cause damage to cells and can possibly lead to the development of cancer. These vitamins will sacrifice themselves to stabilize the free radicals. Then, the free radicals don't attack components that are more vulnerable.
For more information on cancer prevention, please visit www.cancer.ca
Eating fruits and vegetables may help reduce risk of heart disease and stroke
Free radicals can also damage arterial walls. The damage makes it easier for cholesterol to build up and narrow the arteries that carry blood throughout the body. When the arteries narrow, it is harder for blood to pass through them. This is called atherosclerosis. Antioxidants from fruits and vegetables help slow down or prevent the build-up of cholesterol in the arteries. The antioxidants help reduce risk of developing atherosclerosis and a possible heart attack or stroke in the future.
For more information on the prevention of heart disease and stroke, please visit www.heartandstroke.ca
Eating fruits and vegetables may help reduce the risk of other diseases
Recent studies have shown that there is now evidence that fruits and vegetables may protect against many diseases. This includes diseases such as cataracts, asthma and bronchitis.
Fruits and vegetables have so many health benefits to offer. Try to reach the goal of eating 5 - 10 servings of fruits and vegetables a day. By doing this, you will reduce the risk of disease and maximize good health.
(Van Duyn, M.A. and Pivonka, E. Overview of the health benefits of fruit and vegetable consumption for the dietetics professional: Selected literature. Journal of the American Dietetic Association. 2000; 100:1511-1521).
Example of 1 serving size:
- 1 piece of fruit such as a banana, apple, orange pear etc
- 1 vegetable such as carrot, celery stick, tomato etc
- 1/4 cup of dried fruit
- 1/2 cup of fresh, frozen, cooked or canned fruits or vegetables
- 1/2 cup of fruit or vegetable juice
- 1 cup tossed salad
For more information, please visit Canada's Food Guide to Healthy Eating
A few ideas how to include more fruits and vegetables into your diet
- Have a glass of fruit juice with breakfast
- Sprinkle your cereal with fresh berries, bananas or dried fruit
- Add fruit to your yogurt and top with low-fat granola or bran
- Enjoy a salad with low-fat dressing
- Have fresh cut up vegetables ready to go in the fridge for an easy snack idea. Enjoy with low-fat dip!
- Load vegetables on your sandwiches
For more ideas how to add more fruits and vegetables to your diet, please visit www.5to10aday.com
